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Components
"Quick Draw"
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
04/08/2021 - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
7:15 AM CrossFit
8:30 AM Crossfit
9:30 AM CrossFit
12:15 PM CrossFit
3:00 PM CrossFit
4:00PM CrossFit
5:00 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
31 (15/16)
Workout
04/08/2021
“It’s not the strongest of the species that survive, nor the most intelligent, but rather the most adaptive to change.” – Charles Darwin There’s a reason why we are still here on Earth. We adapted. Yet the very thing that pushed us to where we are today, we find ourselves avoiding. We avoid, as human beings, challenge. We would much rather be comfortable, cozy, and safe. Now we aren’t going to let loose predators to chase us around, but if we truly want to find that next best version of ourselves… we know we need to get uncomfortable. When we find ourselves struggling today, take a step back. Realize for just a moment, in the uncomfortable mess that we are in, that this is us… getting better. If we can re-wire ourselves to embrace those sweaty, painful, often embarrassing moments… we can go wherever we want to go.
Warm-up
See Coaches board
"Quick Draw" (Time)
6 Rounds
1st - 1:00 Row
2nd - 1:00 Plank
3rd - 1:00 Bike
4th - 20 Russian Kettlebell Swing
5th - 200m Run/Ski
KB Rx 24/16
Measure is total time, but keep track of your row and bike Calories for notes!
This is a cardio buster
Quick transitions to the next movement and keep going.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, April 08, 2021
Male Clients
1
Michael
Sevilla
5:00 PM CrossFit
29:44
ski
2
David
Spungin
3:00 PM CrossFit
30:53
ski
3
Gil
Gomez
5:00 PM CrossFit
31:20
ski
4
John
O'Keefe
5:00 PM CrossFit
31:55
5
Christian
Solomine
3:00 PM CrossFit
33:21
ski
6
Rob
Bush
7:15 AM CrossFit
33:42
ski
7
Doug
Davis
12:15 PM CrossFit
34:37
8
Brian
Roberts
12:15 PM CrossFit
34:47
9
Kevin
Gilbert
9:30 AM CrossFit
31:15
Ski, 16 kb
10
Xavi
Gomez
5:00 PM CrossFit
31:55
run
11
Michael
Leonard
12:15 PM CrossFit
32:00
12
Brandon
McCarthy
6:00 PM CrossFit
33:36
ski
13
Jeremy
Landrum
6:00 PM CrossFit
34:18
run
14
Dan
Lincoln
6:00 AM CrossFit
35:50
ski and run
15
Rogers
Franklin
6:00 AM CrossFit
37:31
ski, 16 kb
Female Clients
1
Christina
Griggs
7:15 AM CrossFit
33:25
ski, 143 Cal total
2
Danielle
Harvey
6:00 AM CrossFit
33:52
Ski
3
Jordan
Dunbar
8:30 AM Crossfit
34:37
ski
4
Angie
O'Keefe
6:00 AM CrossFit
35:10
Run
5
Ruthann
Christensen
12:15 PM CrossFit
35:31
6
Beata
Wyatt
8:30 AM Crossfit
35:53
7
Kathy
Griffiths
8:30 AM Crossfit
38:42
run
8
Vicki
Spicer
8:30 AM Crossfit
31:25
run
9
Allison
Marti
9:30 AM CrossFit
32:00
run
10
kathy
long
8:30 AM Crossfit
33:22
run
11
Kelly
Burns
8:30 AM Crossfit
34:11
ski
12
Katherine
Landrum
6:00 PM CrossFit
34:18
run
13
Sage
Schoenfeld
7:15 AM CrossFit
34:39
ski
14
Carly
Pearlman
3:00 PM CrossFit
35:33
ski
15
Hallie
Ward
4:00PM CrossFit
36:10
15
Peri
Vogl
4:00PM CrossFit
36:10
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